Event Calendar
City Strength 2.0 Grand Opening
Join us finally for the long-awaited grand opening of City Strength HQ Alexandria. Bring friends and family, take a tour enjoy some snacks and celebrate with us!
The first 10 sign-ups on the day enjoy 2 weeks free on their base membership!
Take part in our bench and deadlift comp and win a free month of our base membership! Compete in both categories or just one! Winners will be calculated on GL points. Weigh-ins will be just before opening attempts.
Schedule:
12pm: Please come and join us for some snacks and drinks!
12-1pm: Time to sign up for the max bench and max deadlift comp!
1:30 pm: Time to bench
2:15 pm Deadlift comp
Please park in designated spots or on the street.
City Strength Cup
We are celebrating our anniversary with our annual City Strength Cup!
Powerlifting Australia competition.
30 lifters first come first serve.
Cash prize for best lifters
Prizes from Inov8
This competition is currently SOLD OUT
https://powerliftingaustralia.com/shop/city-strength-cup-sydney/
Fixing The Barbell Athlete Workshop Series w Gavin Heward - Hip/Back/Pelvis
Understand the layers behind various lift breakdowns such as hip shift
Learn the effect of global factors on local components
Take away practical tools and hands on assessments
>>> Calling Sydney Strength Coaches and Trainers <<<
As a strength coach or personal trainer, you will find a lot of value during the day. You will gain insights, learn new and simple assessments and take away immediately applicable skills, all relevant to your own clients.
With experience highlights that includes coaching male and female lifters across multiple federations to...
National Championships
National records
State championships titles
Arnold's Strongman Competition
Not to mention rehabilitation and injury assistance to...
A World All Time Top 10 powerlifter in his return to the platform after a 2 year lay off
Several Pro Raw competitors
An Australian Olympic Weightlifting representative through injury and back to lifting in just 2 days after 12 months of previous failed attempts
I'm very much looking forward to presenting new material during this workshop at a great venue, many thanks to #citystrengthhq.
Squat & Deadlift Workshop with Liz Craven
Sign Up Now!
In this 1-day workshop, Liz will speak to you about what it takes both in lifting and the mental training it took to go from amateur to become one of the best in the World. Liz was not a ‘natural’, she had to learn things the hard way and she made plenty of mistakes in the process. Learn how she took the mistakes and turned them into the cues that changed her lifts and life. Whether you just want to get strong in the gym or compete at the highest level, this workshop will help you.
Liz Craven has been Australia’s best raw powerlifter for the last 6 years running. She has won Nationals overall 5x, 3x Commonwealth Champion, 3x Oceania. She is the only Aussie raw powerlifter to win an open medal at Worlds in recent years (bronze ’16, silver ’17) and has broken the squat, total and deadlift world records multiple times.
Liz started her career as a coach 12 years ago, she went from being a general PT to Crossfit (Liz made regionals in 2010). In Crossfit she found a love for training hard. She started her lifting career after having her daughter Abigail at 37 years old. She had a massive diastasis where she was told by her doctor she would never be able to lift heavy. Anyone who knows Liz knows she doesn’t like being told she can’t do anything so slowly, but surely, surrounded by great people, she learned how to be strong again. Now she can teach you.
She now is at the top of her sport worldwide. Liz runs a successful coaching business and has accumulated a wealth of knowledge about what it takes to get strong.
Workshop content:
Introduction
Bio
Liz's story
how did she find powerlifting
first experiences and competitions
Before the main lifts
Warmups –why, what to warm up
Bracing –how it feels, what it does, how important is it- belly breathing, transverse abdominals
Hip hinge
"Cues that changed her life”
What are cues
Good vs bad cues
How to find the cues that "click" with you or your lifter
Squat Cues
Setup
Walkout
Hinge/tilt
Balance and Rhythm
Deadlift Cues
Start position
Pull/push
Practical for both Squat and Deadlift
Lunch Break: 1:30pm - 2:15pm
The Mental Game
Being out of your comfort zone- travel/competition/weight cuts
Things that help
Things that hinder
Females vs male
Why do we do it?
Q&A
Sign Up Now!
The Female Athlete with Antony Lo
Get tickets here
Course Description:
High intensity has been popular for decades. However people like Jane Fonda, Les Mills, bootcamps, Obstacle Course Racing and CrossFit have made high intensity exercise popular for females. The USA Weightlifting Federation has seen a significant increase in membership largely in part to CrossFit’s use of Olympic Weightlifting in its exercise programming. With such high level physical challenges come concerns about how to manage common women’s health problems such as Incontinence, Pelvic Organ Prolapse (associated more with pelvic floor weakness) and Pelvic Pain (particularly from pelvic floor overactivity) as well as concerns about exercising during pregnancy, and postpartum issues such as divarication of rectus abdominis, exercising after a Caesarian section, and lifting while breastfeeding.
This course will attempt to address these concerns about high intensity exercise in women, teach participants some of the common loaded movements, how to modify these exercises for different populations, and how to assess, treat and rehabilitate common lower half injuries.
Course Objectives:
To provide a basic understanding of high intensity training (using CrossFit as a base model but including bootcamp, HIIT, Tabata, etc) for female athletes/participants
To provide participants with the tools to be able to communicate, assess and treat high intensity training athletes more specifically
To deal with ante-natal and post natal exercise considerations in high intensity exercise.
To provide an overview of common high intensity exercise-related musculoskeletal injuries of the lumbopelvic-hip complex and options on how to manage them using exercise
To provide an understanding of Pelvic Floor Dysfunction in exercise and appropriate modifications for impact and relatively heavy lifting exercises
To provide a way of utilizing “core stability” principles with a test-retest model using performance as a measure of effectiveness
To provide an overview of the common body weight and loaded movements involving the LPH, sound technique guidelines and appropriate modifications
To provide a realistic and practical balance between the biological and the psychosocial aspects in managing the high intensity training athlete, their Coaches and their expectations
To provide an understanding of the concepts of #tensiontotask, #spreadtheload, #variabilityisking and #BulletproofPFRoutine
Additional information:
This course is very practical. Participants will gain the most by coming prepared to do all the practical work. It is suggested that you wear clothing you can exercise in – tight clothing like shorts and a tight singlet or sports crop top will help for observation during practicals. Whilst all the practical components are optional, the beauty of the method Antony teaches is that everything is scalable meaning all the exercises can be adjusted to suit your level of fitness and accommodate any physical restrictions you have to exercise. Part of the objective of this course is to demonstrate that nearly anyone can do high intensity exercise like CrossFit. If you have a skipping rope, please bring it!
Theoretical and Practical content will include:
How to develop a test-retest system to ensure “buy-in” with your patient
How to use the test-retest system to assess cues, postures and positions during functional movements • How I teach “the core”, especially the pelvic floor and breathing, and how i integrate it into a lifting routine to maximize results, minimize pain and pelvic floor dysfunction symptoms
Ante-natal and post-natal “wisdom” for CrossFitters
How to use CrossFit with persistent pain patients
How to squat, deadlift, press, skip, box jump, run, and do abdominal work using “The Bulletproof Routine” for the Pelvic Floor • Rehab and treatment for LPH problems
#tensiontotask • #spreadtheload • #variabilityisking
Other Key Learning Points and Objectives:
Intense exercise like CrossFit can challenge our beliefs of what is possible in the human body
The neurological system is the system that rules them all
Using neural peculiarities I have observed, some pain science, good ole fashioned manual therapy, and exercise we can make outstanding gains in strength, conditioning, mitigation of symptoms in PFD and persistent pain
Physical therapists need to know how to help people lift heavy and what heavy feels like
There is “holding your breath that bears down” and there is “holding your breath for support and stability”…knowing the difference between to two and what it feels like is important
There is no “bad posture”, just that some are more efficient than others – i want to use testretest to challenge the beliefs on what is good posture
You will get DOMS if you aren’t used to this exercise level
The balance between saying listen to the pain and being fearful of the pain
Who is this course for?
This course will be suitable for MSK/Sports/Ortho/Women’s Health Physiotherapists, Athletic Trainers, Osteopaths, Chiropractors, Personal trainers, Coaches and other interested health and fitness professionals. This course is for women and men with female clients/patients (though this can apply to any athletic population)
Hours:
Day 1 – 7:30am-5:30pm
Day 2 – 7:30am-6.00pm
What is different to other seminars?
In this seminar, Antony will be outlining how you as an athlete, coach or health professional can assess and take action for your core and pelvic floor - the more you understand about yourself and how your upper body works, the better able you are to take care of yourself and others.
In other seminars, they show you how to do "core and pelvic floor" exercises to protect your back...
...this seminar includes the "why", the "how", as well as the principles of rehabilitation that Antony uses - the key difference is RESULTS - we can prove our way works, often immediately!
Antony and his team are only interested in solutions that work. We believe that for most things, you can tell after just 30secs whether something will help or not...we will show you how.
What is included?
• 17hrs of educational content
• An electronic colour handout PDF with slides and room for notes and a pen
• Lots of practical information - come prepared to exercise and sweat a bit!
• Fitness Australia CECs - Number of CECs To be Confirmed
Important Information For the Seminar:
There may be a workout during the seminar. Whilst this is optional, I do recommend that you come to do it because it will let us see how you move and we can begin to pick out the people who will be good models!
Please be prepared to be observed. That usually means males will often have to take their shirt off or at least wear a singlet and shorts. Females, if you could wear a crop top or singlet with shorts, that would be great - ideally bra that has traditional or halter neck straps (*not* racer-back style) please. Observing other people is the best way to learn...having said that, we won't force anyone to do anything they are not comfortable doing.
Lunch will NOT be provided. Please bring any snacks, drinks or supplements you need - there will be breaks during the seminar.
A set of colour notes will be provided electronically (please organise printing if you would like to have the handout during the course) and there should be pens for everyone. Please come prepared to write notes…there is a lot of information to digest and we have found that writing down the cues that worked for you is a good way of learning and working on your own plan
Whilst the seminar strives to address your issues, it does so in a general way. We will do our best to help you with your problems but ultimately, we can't go into as much detail as a full assessment - please be understanding about that.
Participation is the best way to learn. I will be calling for volunteers regularly so please be ready! I usually try to ask everyone to volunteer
We will be taking photos and videos during the seminar. If you do not want to be photographed or videoed, please let us know. We plan to use these to help promote future seminars and educate people via my blog. Please be assured that I don't ever ridicule people or their form but often phrase it as "Here is John Smith demonstrating…“
If you have any further questions, please don't hesitate to contact me here
Please like our social media…
Facebook: www.facebook.com/physiodetective
Instagram: www.instagram.com/physiodetective
Twitter: www.twitter.com/physiodetective
Linkedin: www.linkedin.com/in/antonylo
Tumblr: www.physiodetective.tumblr.com
YouTube: https://www.youtube.com/channel/UC9j236Z2YvikVaedOS9wv4A
Get tickets here
City Strength HQ Open VI
Competition Name: City Strength HQ Open VI
Meet Director: John Tran & Greta Schumacher
Contact number: 0411 101742, 0481 339020
Email address: info@citystrengthhq.com.au
Date: Sunday 25th February
Venue: City Strength HQ – 12 Cadogan Street, Marrickville NSW 2204
Weigh-in: 8:30 am
Lifting will start at 10am
Events: Powerlifting (Raw & Equipped), Bench Press Only (Raw & Equipped)
City Strength HQ Open V & 1 Year Anniversary
Powerlifting Australia local comp open to all levels of lifters. You must be a member of Powerlifting Australia to be able to lift in this event. Spectators welcome!!
Weigh-in: 8:30 am
Lifting will start at 10 am
Unlimited Street parking available
8mins walk from Sydenham train station
Members, please be aware that the gym will be set up on Saturday 30th September and training might be limited.
https://powerliftingaustralia.com/shop/city-strength-hq-open-iv-sydney/
City Strength HQ Open IV
Powerlifting Australia local comp open to all levels of lifters. You must be a member of Powerlifting Australia to be able to lift in this event. Spectators welcome!!
Weigh-in: 8:30 am
Lifting will start at 10 am
Unlimited Street parking available
8mins walk from Sydenham train station
Members, please be aware that the gym will be set up on Saturday 30th September and training might be limited.
https://powerliftingaustralia.com/shop/city-strength-hq-open-iv-sydney/
WSNSW Powerlifting Open Session
Wheelchair Sports NSW is visiting us for an open Powerlifting Session!
No experience necessary! Equipment will be provided!
This is an great opportunity to ;
Learn about the sport.
How to get involved.
How to train.
Where to compete.
To RSVP please get in touch with Mark Wilson markw@wsnsw.org.au
City Strength HQ Open III
Powerlifting Australia local comp open to all levels of lifters. You must be a member of Powerlifting Australia to be able to lift in this event. Spectators welcome!!
Session 1:
Weigh-in: 8 am
Lifting will start at 9:30 am
Session 2:
Weigh-in: 12 pm
Lifting will start at 1:30 pm
Unlimited Street parking available
8mins walk from Sydenham train station
https://powerliftingaustralia.com/shop/2017-city-strength-hq-open-iii-sydney/
Members, please be aware that the gym will be set up on Saturday 1st July and training might be limited.
Powerlifting Rules Night
If you are a first-time lifter or coach and you want to make sure you're well prepared or if you want a little refresher on the competition rules in Powerlifting Australia (IPF), this is for you! We will aim to answer all your questions and concerns to make comp day the best experience possible for you!
What we will address:
General rules of Powerlifting
What happens on comp day
Referee calls in all three lifts
Equipment (please bring your equipment if you want it checked)
This is a free event! Please email us at info@citystrengthhq.com.au to confirm your attendance. Spots will be limited to 20 people. Duration 60mins.
*If you wish to train at City Strength HQ beforehand normal casual rates apply.
Training, Nutrition & Recovery + Q&A with Mike Israetel, James Hoffman and Melissa Davis
Dr Mike Israetel, Dr James Hoffmann & Dr Melisa Davis
Duration – approximately 4 hours.
Mike is a professor of Exercise Science at Temple University in Philadelphia, PA and was previously a professor at the University of Central Missouri, where he taught Exercise Physiology, Personal Training, and Advanced Programming for sports and fitness.
Mike’s PhD is in Sport Physiology, and he has been a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN.
Mike has coached numerous powerlifters, weightlifters, bodybuilders, and other individuals in both diet and weight training.
Originally from Moscow, Russia, Mike is a competitive powerlifter, bodybuilder, and Brazilian Jiu-Jitsu grappler. He used to hold a bunch of state, national, and world records in raw powerlifting back when everyone was in equipment!
James Hoffman is a professor or Exercise Science at Temple University in Philadelphia, PA. James earned his PhD in Sport Physiology under Dr. Mike Stone of ETSU, where he focused on the application of sled pushing to sport performance enhancement in Rugby players.
James has coached numerous Rugby players at ETSU as the team’s assistant coach and Head Sport Scientist, where he was also the head strength and conditioning coach and weight room manager. James is a lifetime athlete, having reached high levels of competition in Rugby, American Football, and Wrestling.
Dr. Melissa Davis
Melissa, a world-class Jiu Jitsu fighter and now diet coach will be discussing the psychological pitfalls of dieting.
She’ll cover the kind of approaches that work, the kind that tend to fail, and also discuss how to set goals and keep to them with the highest chances of success.
This talk will be highly beneficial for especially those folks that coach others in diet.
Price: $150
Sydney Championships at the Fitness Expo
FITNESS SHOW SYDNEY READY TO GO!
Get your tickets here! Trade visitors register for free!
April 28th–30th is the date for Australia and Oceania’s Premiere Fitness Event, the Fitness Show Sydney. 50,000 fitness fans will be in attendance to view the latest in Fitness trends and Powerlifting is right at the forefront of what’s hot and new.
Powerlifting will be the prime feature all three days of the Show. We start with the Sydney’s finest in the Open on Friday. Then Saturday and Sunday is all international action, with two Sessions of the Pacific Invitational plus the Pro Bench Press and Pro Deadlift. Powerlifting Australia has secured some of the Worlds best lifters, as well as showcasing our region’s best. Just some of the lifters and matchups will be —
— is he the Worlds Strongest Man? Jeza Uepa will be Squatting 470kg+ and Totalling 1100Kg+ on Sunday afternoon, backed up by Nauru’s unparalleled team of World Record setters —Bronco, Deamo and Sisquo
— who is the greatest Bencher in the Pacific? World Record holder Daiki Kodama of Japan or Australia’’s own World Champion Caleb Voice? Find out in the Pro Bench at 10.30a.m. Sunday
— who’s the strongest? Crossfitters? Weightlifters? Powerlifters? Tia Toomey will tell you on Friday afternoon — Australia’s Crossfit Great and Olympic Games Weightlifter now takes on the Record book in Powerlifting!
— can a 57 year old man Squat 740lb? Dave Ricks(USA) says so and will show you on Sunday afternoon
— Brett Gibbs (NZ) will avenge his World Record loss of 2016, Tony Reinmuth wants to claim back the Australia’s Strongest Man crown, 59kg of fury, Kevin Gray, is plotting a WR surprise and JP Cauchi has vowed to shake off his Yesterday’s Man hoodoo, all as Australia and New Zealand’s best compete across the 3 days
— and the region’s Strongest Women will be in action, with World Records sure to come from Liz Craven at 52kg and Yani Zhao at 84kg.
JP Cauchi Perfecting Powerlifting
We are happy to announce that @citystrength sponsored athlete John Paul Cauchi will be hosting his Perfecting Powerlifting workshop at City Strength HQ on the 9th of April! JP is a highly knowledgeable presenter and has some considerable experience as an athlete and coach on a national and international level. In this hands on workshop you'll get the chance to work with one of Australia's best to go from good to great technique in the 3 big lifts.
JP will run through all the finer technical points often misunderstood or misapplied in Powerlifting. These techniques have been thought-out and designed to move you from good to great form and to get you to your next PB sooner rather than later.
Predominantly practical with a touch of theory, you'll get the opportunity to work through all three lifts and be shown advanced coaching cues, drills and tips from one of Australia's leading Powerlifting Coaches.
Suitable for beginner and intermediate coaches and lifters, you will not find a better value Powerlifting-specific workshop
Contact jcauchi@live.com to book or find out more!
City Strength HQ Open II
Our first Powerlifting comp for the year. Members please be aware that the gym will be set up on Saturday 25th February and training might be limited.
Unlimited Street parking available
8mins walk from Sydenham train station
https://powerliftingaustralia.com/shop/city-strength-hq-open-ii-sydney/
City Strength HQ Open & Grand Opening
We are holding our very first Powerlifting competition at our brand new facility City Strength HQ! Come and support the lifters on the day, say hi to us and check out the gym!
We will have a Barista on site from 8am and we will be selling pastries, cakes and sandwiches on the day. Batch brewing is also across the road if you need a drink after the comp and some sort of grilled meat during the day.
Unlimited street parking is available in the area and Sydenham Station is a few minutes walk up the road if you come by public transport.
We will set up the gym on Saturday 3rd December. Members can still train but be aware that we will be moving and setting up.
https://powerliftingaustralia.com/shop/citystrength-hq-open-2016/